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Barley Pilaf

6 Reviews
80% would make this recipe again

Preparation : 10 min Cooking : 30 min Standing : 10 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Artery-healthy
  • Heart-healthy

Ingredients

1/2 onions, finely chopped 100 g
1/2 carrots, finely chopped 50 g
1/2 tbsp butter, unsalted 7 g
1/2 cup pearl barley 90 g
1 cup vegetable broth, low-sodium 250 mL
1/3 cup water 85 mL
1 bay leaf 0.1 g
2 tbsp frozen peas 14 g
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: Finely chop the onion and the carrot.
  2. Melt the butter in a saucepan over medium heat. Add the onion, sprinkle with salt, then sauté until the onion begins to soften, about 5 min.
  3. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low', stir once, add the bay leaf and cover. Cook until the barley just starts to become tender, about 25 min. Add the carrot and peas, cover and cook until the vegetables are tender, 6-7 min.
  4. Remove the saucepan from the heat, stir once, cover and let stand 10 min. Discard the bay leaf, adjust the seasoning and serve.

Nutrition Facts Table

per 1 Serving (210g)

Amount

% Daily Value

Calories

210

Fat

3 g

4 %

Saturated 1.4 g
+ Trans 0.1 g

8 %

Cholesterol

10 mg

Sodium

30 mg

1 %

Carbohydrate

44 g

15 %

Fibre

5 g

19 %

Sugars

4 g

Protein

4 g

Vitamin A

32 %

Vitamin C

8 %

Calcium

3 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Cholesterol, Fat, Saturated Fat, Sodium
Source of  :
Copper, Iron, Magnesium, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Good source of  :
Fibre, Folacin, Manganese, Niacin, Selenium
Excellent source of  :
Vitamin A
Diet-related health claims  :
Artery-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1
Fats ½

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Members' Reviews

6 Reviews (5 with rating only ) 80% would make this recipe again
ambrosia27
january 27, 2011

It wasn't very tasty...

Useful 0

Top Reviews

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ambrosia27
january 27, 2011

It wasn't very tasty...

Useful 0